Brain Dump Journal Prompts Pack (Printable)

Daily reflection (10)

1. What was the real highlight of today (not the obvious one)?
2. What did I do today that I want to repeat tomorrow?
3. What is one thing I avoided today, and why?
4. What felt heavier than it should have, and what might that mean?
5. What surprised me today?
6. What did I learn about myself today?
7. What would make tomorrow 10% easier?
8. What did I say yes to that should have been a no (or vice versa)?
9. What am I proud of, even if no one saw it?
10. What would “enough” look like tonight?

Work + decisions (10)

1. What is the next decision I need to make, and what’s blocking it?
2. What is the smallest next action that moves this forward?
3. What would I do if I only had 25 minutes today?
4. What risk am I not naming out loud?
5. What does “done” mean in one sentence?
6. Who needs to know what I know?
7. What meeting should have been an email, and what’s the one message?
8. What did I ship today (even if small)?
9. What am I optimizing for right now: speed, quality, learning, or calm?
10. If I could fix one thing this week, what would create the biggest relief?

Anxiety + overwhelm (10)

1. What is the smallest true statement about what I’m worried about?
2. What is the next 5-minute action that reduces uncertainty?
3. What part of this is not my problem to solve today?
4. What story am I telling myself that I can’t actually prove?
5. What’s the worst-case, best-case, and most-likely case?
6. What do I need right now: rest, movement, connection, food, or clarity?
7. If this feeling had a message, what would it be?
8. What am I trying to control because something else feels out of control?
9. What would I tell a friend in my exact situation?
10. What is one boundary I can set today?

Relationships (10)

1. What conversation am I avoiding, and what’s the kindest first sentence?
2. What did I appreciate about someone today, specifically?
3. Where did I feel misunderstood, and what was I trying to say?
4. What do I need to ask for clearly (no hinting)?
5. What pattern do I keep repeating, and what’s one small interruption?
6. What did I do today that made someone’s day easier?
7. What do I wish I had said?
8. What am I assuming about them without checking?
9. What would repair look like in one action?
10. Who do I miss, and what’s the smallest reach-out I can do today?

Gratitude + wins (10)

1. Name one small thing that went right today, and why it mattered.
2. What felt like progress today?
3. Who helped me today, and how?
4. What did I do that was brave (even if tiny)?
5. What did my body do well today?
6. What part of today felt peaceful?
7. What made me laugh or exhale?
8. What am I taking for granted that future-me would miss?
9. What resource do I have right now that I forget to appreciate?
10. What should I celebrate before I move on?